8a, 10a, 11a – Team WODs
9a – Powerlifting & SWOD
12p – Olympic Lifting & Accessory Work
Team WOD Details:
Super simple here. Each station is five minutes long. 2 min rest between stations.
Teams of Two. One person working at a time. Switch work as appropriate.
I.
2 min row for Cal,
3 min max Wall Balls 20/14
II.
2 min row for Cal,
3 min max KB SDHP (70/55)
III.
2 min row for Cal,
3 min max Box Jump 20″ (step down every rep)
IV.
2 min row for Cal,
3 min max Push Press (75/55)
V.
2 min row for Cal,
3 min max Burpee
Powerlifting & SWOD
Volume: Version 3 of 3 for 8 rounds (24 Min)
Min 1 – 5 Romanian Deadlift Reps (start around 50% & add weight each round when you can, no failed reps)
Min 2 – 10 to 14 Power Push Ups
Min 3 – 20 Tricep Band Pulls Downs
Accessory: 4 Sets of 10 reps with 45 – 60 sec rest of:
Strict Shoulder Press 1 1/4 x 3
WOD: 7 Min AMRAP
10 / 7 Cals
10 KB Swings 70/55
